WOD
10-8-6-4-2
DB bench press  build load
weighted sit ups- use a MB or a plate
5-4-3-2-1 strict HSPU

*it's all about the technique**


Post WOD

Accumulate 90sec in each STATIC hold⁠
Do not move down list until you have completed each hold for the full 90 sec:⁠
-Hang on rig in hollow⁠
-Top of pushup support hold in hollow⁠
-Superman "arch" on floor⁠
-Handstand hold (long tight lines)⁠